Starman Workout Routine: Train like DC’s Star Spangled Kid!

Last updated on November 22nd, 2021 at 05:13 pm

We just saw Stargirl’s workout routine, and now it’s time for our Starman workout!

This order might seem backwards at first, but if you’re up to date with all things CW Network awesomeness, then you know why we did it this way.

The CW’s new show “Stargirl” (if not obvious by the name) features The Star Spangled Kid as the main character, but [Spoiler Alert] Starman does make a couple appearances (I won’t say how, why or when).

That being said, we’re HUGE fans of CW shows here at SHJ, even featuring over 50 CW Celebrity Workout Routines…!

Which means it only makes sense to also have the original Star Spangled Kid (or Skyman) here at SHJ as well.

Starman Stats:

Height: 5’8

Weight: 160 lbs.

Real Name: Sylvester Pemberton, Jr.

Powers: No (Cosmic Belt/Staff)

Let’s be clear: there have been a few “Starman” characters, and people generally thing of Ted Knight as Starman and Sylvester Pemberton as Skyman, but we’re basing it on how the CW is featuring their heroes.

I should also add that Starman’s stature gives me hope; being vertically challenged myself, his height and weight makes me feel a bit better!

Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Starman Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Starman Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

To start us off I actually want to do a small biography for Starman for those who don’t know exactly who he is.

As I mentioned above, there are actually quite a few characters who have used the name Starman.

Wikipedia tells us:

Starman is a name used by several different DC Comics superheroes, most prominently Ted Knight and his sons David and Jack.

That’s part of the reason I used a handful of different pictures throughout the course of the article.

That being said, we are specifically looking to structure this workout routine around Sylvester Pemberton because that’s our Starman in The CW’s Stargirl.

His Wiki Fandom actually starts off by stating:

Sylvester Pemberton was once the World War II hero known as the Star-Spangled Kid.

In Smallville Sylvester Pemberton actually came into possession of the Cosmic Staff (which you’ve heard about if you read Stargirl’s Workout) and went by the name Star-Spangled Kid.

So, just so you have some background information, I do want to clear up any confusion on what we’re working with.

For those of you who want a little more background on Sylvester’s character, here’s the rest of his Wiki Fandom before we break into his powers and abilities:

In 1942, his sidekick, Stripesy and he joined the Seven Soldiers of Victory. The Seven Soldiers became lost in time on their last mission in October 1948, and were rescued by the Justice League of America and the Justice Society of America; the members of the Seven Soldiers of Victory who chose to do so were brought to the present day (originally a timeline jump of 20+ years).

Although he had previously been a non-powered hero, using fisticuffs, gadgets, and a keen strategical mind to fight crime, upon joining the JSA, Sylvester gained possession of the Cosmic Converter Belt designed by Starman. This belt gave him the ability to fly. He also was given use of Starman’s cosmic rod on several occasions, but declined to take on the mantle of Starman himself.

As an adult, Sylvester founded the Los Angeles-based super-hero team, Infinity, Inc. Late in his career, he abandoned his Star-Spangled Kid persona and adopted the more adult identity of Skyman. Skyman shared in many adventures with Infinity, Inc., until the fateful day when Solomon Grundy used the insensate form of the poisonous Mister Bones to burn Sylvester’s face, killing him.

And as for his powers, we have some more fun in the form of acrobats and gymnastics – which happens to be great for everyone who is still stuck at home with no gym access!

His powers and abilities are similar to Stargirl’s (and I’ll include those from his Cosmic Belt and Cosmic Staff this time), which are:

• Acrobatics
• Gymnastics
• Enhanced Strength, Agility, Speed and Stamina (from Cosmic Belt)
• Cosmic Projections and Flight (from Cosmic Staff)

The difference we’ll see from Starman and Stargirl’s workouts will come in the formatting. 

We’ll still utilize parkour and mixed martial arts resources, which is generally a recurring thing for our heroes, but I’ll break down the training regimes to function as base training, then mini cross-training circuits, instead of revolving around full circuits like we did for Stargirl.

Think you can handle that?

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Starman Workout Routine

Training Volume:

5 days per week

Explanation:

Like we did for Stargirl, you’re going to be training 3 times a week with our base training schedule and then the other 2 days a week are going to come from outside resources, which include Parkour, Mixed Martial Arts and/or Endurance Training.  I’ll share the resources and if you can’t complete them then you hit a long distance run, bike or row instead.

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Starman Workout: Sample Workout Schedule

Monday: Calisthenics, Core, Holds and Circuit A

Tuesday: Mixed Martial Arts and/or Parkour

Wednesday: Calisthenics, Core, Holds and Circuit A

Thursday: Mixed Martial Arts and/or Parkour

Friday: Calisthenics, Core, Holds and Circuit A

Saturday: Mixed Martial Arts and/or Parkour (or Rest)

Sunday: Rest Day

Starman Workout: Calisthenics, Core, Holds and Circuit A

Warm Up:

2×50 High Knees

2×50 Butt Kickers

2×100 Jump Rope

Base Calisthenics:

Wide to Close Push Ups

4×20

Jump Squats

4×20

Wide Grip Pull Ups

4×8

Core:

Lying Leg Raises with Hip Thrust

4×20

Bicycle Crunches

4×30

Holds:

Hollow Holds

4×30 seconds

Wall Sit

4×30 seconds

Circuit:

Complete 3 Rounds

10 Double Unders

5 Burpees

10 Jumping Lunges

5 Jumping Jacks

10 Mountain Climbers

Starman Workout: Calisthenics, Core, Holds and Circuit B

Warm Up:

Jog 800m

Base Calisthenics:

Standard Push Ups

5×30

Pause Squats

3×20

Handstand Push Ups

4×10

Core:

Hanging Knee Raises w/ Twist

4×20

Weighted Sit Ups

4×30

Holds:

Standard Plank

3×60 seconds

L-Sit

4×30 seconds

Circuit:

20-15-10 (3 Rounds Descending Reps)

Thrusters w/ Resistance Band or Light Weight

Burpees

Starman Workout: Calisthenics, Core, Holds and Circuit C

Warm Up:

2×50 High Knees

2×50 Butt Kickers

2×100 Jump Rope

Base Calisthenics:

Clap Push Ups

4×20

Lunges

4×20 [10 each leg]

Dips

4×10

Core:

Hanging Leg Raises

4×20

V-Ups

4×25

Holds:

Side Planks

4×30 seconds each side

Handstand Hold

4×30 seconds

Circuit:

Complete 3 Rounds

• 30 Jump Ropes
• 20 Air Squats
• 30 Jump Ropes
• 20 Plank Shoulder Taps
• 30 Jump Ropes
• 20 Plank to Push Ups
• 30 Jump Ropes
• 20 Sit Ups

Starman Workout: Mixed Martial Arts, Parkour and Endurance Resources

Mixed Martial Arts Routines

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Frank Grillo Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Running Based Celebrity and Character Workouts

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan

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